Speed Training for Soccer Players

According to Elite Soccer Conditioning.com, “The key thing to remember is that soccer speed is not only straight ahead speed. It is the ability to accelerate quickly, run on diagonals and bow-shaped curves.” A soccer player must not only be able to run fast, but also do so while anticipating the opponents' next move and preparing to react. Speed training for soccer players must involve jogging, running, sprinting, backpedaling and turning because all these things will be required of a player during a game.

  1. Dynamic Strength Training

    • As stated in “Soccer Training Programs” by Gerhard Frank, “speed is mainly dependent on basic strength,” making dynamic strength training a key component in a player's speed training program. Soccer players who wish to build functional muscle should stay away from bodybuilding programs that ask them to perform straight sets at a slow tempo. Though these kinds of programs may build visible muscle, they are not sport specific and may slow the player on the field. Dynamic strength training consists of full body movements, usually performed back to back in interval fashion. For example, you may perform 12 repetitions of a clean and press, a minute of high jumps, 12 repetitions of a high pull and a minute of one-legged hops across a field or court. These movements should be performed without rest, as heavy as possible when using weights and explosively to promote instantaneous speed. This type of dynamic training is demonstrated in Athletes Acceleration's “Strength Training for Speed and Power.”

    Sprints

    • During a soccer match, players will run at a variety of speeds. For this reason, simply running several miles a day at an even pace may end up hurting the player more than it helps. Soccer players must jog, sprint straight ahead, pedal backward, change direction, turn and kick the ball while running. This type of sprinting will resemble interval running, where the sprinter goes through interchanging periods of sprinting and resting. A coach may designate a certain number of whistle blows to represent a speed, directional change, backpedal, turn or fake kick. Standing on the sideline, he will blow the whistle to signal different actions, which the players must perform quickly. Players should be given ample jogging time between sprints so they do not become exhausted.

    Coordination

    • While a player must be able to move down the field quickly, he must also be able to do so with coordination. He must control the ball, watch for the opponents' next move and perhaps steal the ball or make a pass or breakaway. Coordination drills may be performed using any obstacle, such as cones or hoops. Players should sprint through the obstacles as quickly as possible using different footwork variations, then receive the ball from another player. Coordination can also be learned through obstacle course relays. The coach should split the team in half, sending one player of each team through the obstacle at once. The goal is to get through faster than the opponent, race toward the ball at the end of the course and score a goal. The player who does not reach the ball first must defend. Demonstrations of these drills can be found on Peter Schreiner’s “Coordination Training for Soccer.”

    Change of Direction

    • The changes of direction that occur in soccer include the outside cut, inside cut, twist off, hook pivot and reverse step-over. Soccer players who have mastered interval sprinting should attempt to perform these same sprints with a ball. While the player sprints with the ball, the coach may call out a change of direction before he continues sprinting or passes. These changes may also be performed in pairs, with one player attempting to score and the other defending the goal.

    Endurance

    • A soccer game is rarely stopped during play. Although soccer players sprint more than they jog, they must keep a steady pace for two 45-minute periods. For this reason, endurance training must be a part of any speed training program. Gerhard of “Soccer Training Programs” notes that soccer players should never run below 40 to 60 percent of their maximum capacity during endurance training, because it is unlikely this low speed will be required during a game. Long-term endurance running at 40 to 60 percent of maximum capacity may be performed as cross-country running for long distances. Medium-term endurance at 60 to 80 percent of maximum capacity can be performed for bouts of 40 seconds to two minutes with breaks in between. Short-term endurance is similar to sprinting at 75 to 90 percent of maximum capacity and should be performed for 15 to 45 seconds without the ball or 45 to 120 seconds with the ball followed by recovery periods of three to five minutes before repeating.